掲示板お問い合わせランダムジャンプ

2017年11月07日
It's not a race!' How to know if you eat too fast – and what you can do about it
Everyone has heard of the phrase 'you are what you eat' – but now there's a new call to arms to be issued at the dinner table: 'you are how you eat'.

A study has shown the perils of wolfing down your grub. Researchers from Japan followed more than 1,000 middle-aged men and women for five years, monitoring their eating speed and health. They found that just 2.3 percent of those who ate slowly developed metabolic syndrome (the medical term for a cluster of symptoms including high blood pressure and sugar levels that puts you at greater risk of developing diabetes or having a heart attack), compared to 11.6 percent of the fast eaters,An oil vaporizer runs on oil vape battery which needs charging. Now imagine one that takes long hour to pre-heat! Isn\'t that irritating? So, it\'s always better to buy an oil vape pen battery from reputed online sites.

The research is further proof that a more laid-back lifestyle can pay dividends in the long term. But how do we know when to slow down?

One rule of thumb is to take longer than 20 minutes to finish your dinner. It is believed that it takes our brain that length of time to learn that it's full, so if you're gobbling down your turkey dinner faster than that, you may be over eating and not realising.

Harley Street nutritionist Rhiannon Lambert also mentions the physiological symptoms over eating too fast: bloating, potential pain when digesting food, flatulence and/or trapped wind. But the question remains: how do we know we're going to suffer during that act of eating?

Nutritionist Rhiannon Lambert recommends eating the mindful way
Nutritionist Rhiannon Lambert recommends being more mindful come dinner time CREDIT: CHRISTOPHER PLEDGER
The key, says Lambert, is mindful eating: essentially, being completely aware during the act of eating, much like you would be during a meditation session. Just as you wouldn't be playing with your phone during a yoga session, neither should you during your meal, as it distracts from the process of you eating right at that second.

"If you're just putting food in while looking at a screen, you're not letting that process happen," warns Lambert. "And then the signals that tell you when you're hungry and sore can be disrupted."

Some tricks Lambert recommends that can help you concentrate on eating mindfully include chewing 20 to 30 times, putting your knife and fork down after each bite, and sipping on water to break up the process. "Most people won't do that and shovel it in and literally swallow without chewing the food."

Little adjustments to your diet can help as well. Foods rich in fibre, like potatoes with the skin left on or oatmeal, can fill you up faster and fill the digestive tract up. They also generally take longer to chew. "They tend to be harder to eat than a pastry, which is good, especially food with that little bit of skin on it," says Lambert.

She also cautions against some of the recent health trends that can make people feel more hungry than they should. "There's been a lot of attention put on intermittent fasting or restricting meals, but then people just end up eating way too fast because they're so hungry by the time they get to their meal, having skipped breakfast or trying to hold out for lunch, even though they're starving by the time it gets to 11 o'clock.

"If they had just had a piece of fruit, that's giving them the nutrition their body needs and keeping them happy."
[ 投稿者:mklougab at 11:49 | 健康 | コメント(0) | トラックバック(0) ]

この記事へのコメント

この記事へのトラックバック

この記事へのトラックバックURL
http://shinshu.fm/MHz/20.06/a00114/0000541700.trackback

この記事の固定URL
http://shinshu.fm/MHz/20.06/archives/0000541700.html

記事へのコメント
 
簡単演算認証: 7 x 5 + 5 =
計算の答えを半角英数字で入力して下さい。
名前: [必須]
URL/Email:
タイトル:
コメント:
※記事・コメントなどの削除要請はこちら